Paneer Amritsari Tikka, Protein Rich Recipes
by Tarla Dalal
12 Mar 2009
This recipe has been viewed 41439 times
Non-vegetarian foods are extremely high in protein, but that does not mean vegetarians have to worry, as there are abundant sources of proteins -- milk, paneer and dals being the most popular and easily available.
So here’s a vegetarian adaptation of the traditional punjabi favourite – the fish amritsari, using paneer, which is protein-rich, succulent and easy to chew.
Paneer Amritsari Tikka, Protein Rich Recipes recipe - How to make Paneer Amritsari Tikka, Protein Rich Recipes
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
To Be Mixed Into A Marinade
1/4 cup besan (bengal gram flour)
2 tbsp ginger-garlic (adrak-lehsun) paste
2 tsp oil
2 tbsp water
1/2 tsp carom seeds (ajwain)
a few drops of mixed fruits
1/2 tsp chilli powder
salt to taste
Other Ingredients
250 gms paneer (cottage cheese) cut into 50 mm. (2”) x 12 mm. ( 1/2“) strips
2 tbsp oil for cooking
For Serving
1 tbsp chaat masala
Method
- Method
- Combine the paneer strips and the prepared marinade in a bowl and toss gently ( till the marinate coats the paneer strips evenly from all sides)
- Keep aside for 15 minutes.
- Heat the oil in kadhai and deep-fry the paneer pieces, a few at a time till they turn golden brown in colour from all sides. Sprinkle chaat masala evenly over it and serve immediately.
Nutrient values per serving
| Energy | 311 cal |
| Protein | 10.5 g |
| Carbohydrates | 11.1 g |
| Fiber | 1.6 g |
| Fat | 24.9 g |
| Cholesterol | 0 mg |
| Vitamin A | 332 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 2 mg |
| Folic Acid | 15.1 mcg |
| Calcium | 305.7 mg |
| Iron | 0.5 mg |
| Magnesium | 13.3 mg |
| Phosphorus | 207.1 mg |
| Sodium | 7.5 mg |
| Potassium | 73.8 mg |
| Zinc | 0.2 mg |
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